by A healthy diet is the one that provides the nutrients that are needed to maintain the proper functioning of the body. In addition to preventing malnutrition, a balanced diet also helps reduce the risk of non-communicable diseases.
The World Health Organization (WHO) indicates that, among the diseases that can be developed having bad eating habits, are diabetescancer, stroke and diseases associated with the heart.
Seeds are one of the ingredients that little is taken into account when making a diet, despite its multiple qualities for the body. As indicated by an article on the portal natural good, The richness of the seeds is in their nutritional composition, which is associated with beneficial characteristics to prevent cardiovascular diseases and other conditions that significantly alter health.
One of the most beneficial seeds is sesame, which is also known as sesame seeds. This is a plant native to India and Africa that, in the beginning, was used to thicken and flavor a wide variety of dishes. Currently, they are one of the most used oilseeds in international cooking and confectionery, especially the oriental, according to the Spanish Nutrition Foundation (FEN). It also explains that more than half of the weight of the seed is oil, and the rest is protein (18%) and fiber (8%). In fact, the fats it contains are unsaturated, with a predominance of polyunsaturated ones, and the protein in these seeds is made up of 15 different amino acids, with a high proportion of the essential amino acid methionine.
The Portuguese portal for health, nutrition and well-being your health indicates that “seesame seeds contain soluble fibers and compounds such as sesamin and phytoestrogens, which help reduce LDL cholesterol, called “bad”, and triglycerides in the blood. These, in turn, increase the levels of HDL cholesterol, called “good”; in this way they keep the organism healthy and prevent cardiovascular diseases such as atherosclerosis, cerebrovascular accident and myocardial infarction”.
This portal also points out that this seed is associated with the regulation of blood pressure, since it helps to facilitate the flow of blood through the blood vessels, because it helps reduce inflammation. Additionally, due to its high fiber content, it is beneficial for the regulation of intestinal function.
On the side of essential minerals, it stands out that magnesium and potassium are found in sesame seeds in considerable quantities. Instead, it has a lower sodium content, so it is in line with the DASH diet model for hypertensives.
It also provides iron, essential for the formation of hemoglobin; zinc, a mineral that is part of the enzymes that participate in the immune system; calcium, key to the normal functioning of bones and teeth; potassium, necessary to maintain blood pressure at normal levels; and phosphorus, which is involved in the formation of bones and teeth and in energy metabolism.
As for vitamins, vitamin B1 stands out, which is involved in the energy metabolism of cells. In addition, it is rich in folates, essential for the normal growth of maternal tissues during pregnancy, and vitamin E, with antioxidant properties, among many others.
Finally, sesame seeds could help people who want to lose weight, since it is a food rich in amino acids, tryptophan and polyphenols. These compounds help the body to burn fat accumulated in the belly area and, therefore, to lose weight.
How to consume sesame?
There are several ways to take advantage of the benefits of sesame and obtain all its nutritional benefits:
Drink or vegetable milk: It is recommended to beat 100 grams of sesame seeds (previously soaked in water for 6 to 8 hours) with 1 liter of water. Strain and add a natural sweetener if it is to the taste of the consumer. Keep in the refrigerator without exceeding three days. It can be consumed several times a day.
Ground or crushed: Only the amount of sesame that is going to be consumed at that moment should be ground because otherwise the oil they contain loses its properties and flavor. They can be eaten naturally.
Sesame oil: It can be used both in the preparation of cold dishes and salad dressings. In the same way, it can be used for home remedies to improve the condition of the skin, as a sunscreen or for damaged or mistreated hair.
